Menstrual cramps are throbbing or aching cramps in the lower abdominal area experienced by many women just prior to menstruation. Hot baths, over-the-counter or prescription pain medications and heating pads are common remedies sought to relieve pain. Women's health expert Christiane Northrup, MD, recommends that those who struggle with frequent or severe menstrual cramping make dietary lifestyle alterations as a means of potential prevention or treatment. If your premenstrual cramps are severe and interfere with your usual life, talk with your doctor prior to changing your diet to determine whether the cramps are indicative of other health conditions.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats the body can't produce on its own. According to Northrup, omega-3 intake may help reduce or prevent pre-menstrual cramping. Omega-3 fats are found in fatty fish such as tuna, salmon, mackerel and sardines as well as flax seeds, flax seed oil, walnut, walnut oil and canola oil. Since fats also aid in nutrient absorption, consume omega-3 fats as additions to nutritious meals or snacks to reap further nutritional benefits. Add ground flax seeds to whole-grain cereals or yogurt at breakfast, or garnish salads and other dishes with walnuts. The American Heart Association recommends two servings of fatty fish per week (the equivalent of approximately 6 oz.) for optimum health results.
Vitamin C-Rich Foods
Vitamin C, also known as absorbic acid, is a water-soluble vitamin we must obtain through diet. Northrup recommends increased vitamin C intake, up to 1,500 mg per day, once menstrual cramping has set in as a means of reducing pain. Citrus fruits such as oranges, grapefruit and citrus juices as well as strawberries, raspberries, zucchini, asparagus, tomatoes, sweet bell peppers, kale, cauliflower, celery, broccoli and potatoes, contain valuable amounts of vitamin C. A smoothie or juice blend made from citrus juices, citrus fruit and berries is a simple way to reap hearty amounts of the nutrient. Incorporate multiple sources of vitamin C-rich foods during days you experience cramping for best results. Since vitamin C is also an antioxidant, your immune system's ability to resist infections and disease may improve as well.
Peppermint
Peppermint is a plant often used to create flavoring for breath mints, toothpaste and various sweets. According to the University of Maryland Medical Center, peppermint also holds antiviral properties and may help reduce emotional anxiety, stomach pain, indigestion and menstrual cramps. Peppermint is available in herb, dried leaf and tea form. Use peppermint to season foods during days preceding menstruation or seep leaves to serve as hot tea. Though peppermint has been used as an herbal remedy throughout history, many natural herbs cause interactions with medications. If you are currently taking prescribed or over-the-counter medications, talk with your doctor about peppermint prior to incorporating it into your diet.
